Mexican: Chili Con Carne With Beans or Fajitas Mexican The beauty of Mexican food is that many dishes are packed with beans, offering both protein and fiber. Take chili con carne with beans, for instance.e60dc2a1-f33c-4a05-9b50-8e3e8e597629409d365d-884e-4fa4-92a1-91a25bb92b80 This plate is packed full of protein and fiber, says Palinski-Wade. “The vegetables and beans add flavor and volume to the dish while providing a good source of fiber to help stabilize blood glucose levels and satisfy hunger,” she says. Fajitas are another good option. You may think it’s an oily dish to be avoided, but you have control over how your order is made and how you eat it. Fajitas typically come with multiple tortillas and large portions of rice, so consider asking the restaurant to either hold the tortillas or rice, or eat a smaller portion and save the extras for leftovers. The rest of the plate is packed with protein in the form of meat, as well as sautéed vegetables, both of which are great choices for keeping blood glucose levels in check. No matter what, ask for corn or whole-grain tortillas, instead of white flour ones, if they’re available. “They may have less of an impact on blood glucose levels,” says Palinski-Wade. Feel free to request extra lettuce and tomato as fiber-rich fillers for your fajitas too.e60dc2a1-f33c-4a05-9b50-8e3e8e59762902c3a3da-2eb9-4acb-a36e-cf0e53b88f0ee60dc2a1-f33c-4a05-9b50-8e3e8e597629fe06beae-59b3-4728-be32-d06d66ab3721
On days when you just don’t feel like cooking, it’s helpful to have a list of healthier takeout picks on hand, especially if you have diabetes . “Takeout can be part of a healthy diabetes meal plan , and I actually encourage it on occasion,” says Erin Palinski-Wade, RD, CDE , a dietitian in private practice in Franklin, New Jersey. “If you avoid eating out altogether, you may become bored with your meal plan or even resentful. Then when you do actually eat a meal away from home, you’re more likely to splurge and make a poor choice that may significantly spike your blood glucose levels.” While these orders are specifically handpicked for people with diabetes, they’re also smart selections for anyone else who is looking to keep calories in check or simply be healthier.
Japanese: Miso Soup, Sushi, and Seaweed Salad Japanese If you’re craving Japanese food, start with a bowl of miso soup. Derived from fermented soybeans, miso is rich in probiotics and may offer a host of therapeutic benefits.e60dc2a1-f33c-4a05-9b50-8e3e8e59762954dfee0b-eb5e-4130-ac22-deecd6562613 Miso soup can also contain a lot of sodium though, so drink plenty of water throughout your meal, and watch your salt intake the rest of the day.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c5026ceb-d7a6-4391-be6e-aa528f66583a When it comes to sushi, many menu items are fried (think tempura rolls), made with calorie-adding cream cheese, or doused in higher-calorie sauces, such as a spicy mayo. Sushi can also be a heavy source of carbohydrates and refined starches, due to the large amount of white rice it uses, so it’s important to keep portions limited.e60dc2a1-f33c-4a05-9b50-8e3e8e597629cdb594ab-88d0-4c1e-b6e1-c2a9c98a7e3b Your best bet is to order a small roll or two that features leaner protein options, such as salmon or tuna, and vegetables. And when available, ask for your sushi roll to be made with brown rice instead of white rice. For an extra boost of fiber-rich vegetables, pair your miso soup and sushi with a seaweed salad or a side salad with dressing on the side.
Greek: Souvlaki With Greek Salad Greek While Greek restaurant menus often feature fried cheese and phyllo dough pastries, they also offer a range of dishes featuring grilled vegetables and meat, as well as other lean protein selections. If you have diabetes, consider ordering souvlaki: skewered grilled meat or vegetables marinated in oil and spices. Request a small Greek salad with dressing on the side to add even more vegetables to your plate. Another excellent main dish choice: a plate of gigante beans. “These deliciously flavorful white beans are traditionally simmered in a rich tomato and oregano sauce,” says Lisa Stollman, RDN, CDE, a restaurant consultant in New York City. “They offer plant protein and fiber, both of which help keep blood sugar stable.” If you’re ordering an appetizer for the family, try dolmades, grape leaves typically stuffed with rice and vegetables.e60dc2a1-f33c-4a05-9b50-8e3e8e5976295d3030d7-5cf3-44a2-9997-bf45ae646764 Their rice content is a source of carbohydrates, which can increase blood glucose levels , so stick to one or two pieces as your appetizer serving.
Chinese: Steamed Chicken and Broccoli Chinese The great thing about Chinese food is that most takeout joints allow you to order a variety of steamed dishes. Some places even offer meat cooked in flavored water rather than oil, which removes significant calories and fat from your meal. You can also order sauces on the side, helping you enjoy bold flavor without overdoing it. “Focus on dishes packed full of lean proteins and vegetables, with limited rice and noodles,” says Palinski-Wade, who suggests ordering steamed chicken and broccoli with the sauce on the side. “By dipping each bite into the sauce, versus pouring it on, you can significantly cut down on the carbohydrate, sodium, and calorie content of the meal.” Keep sodium in check to help decrease your blood pressure , and watch saturated fat levels to control your blood cholesterol — both important steps for minimizing your risk of heart disease, a particular concern for people with diabetes.e60dc2a1-f33c-4a05-9b50-8e3e8e597629462ab2c1-6ac3-40f8-b6db-3445357ed5a7 Certain sweet sauces, like orange sauce, sweet-and-sour sauce, and sweet chile sauce, pack in the sugar, so if you’re craving one of them, thin it out with a small amount of water, and stick with Palinski-Wade’s dipping method.e60dc2a1-f33c-4a05-9b50-8e3e8e59762934a8d313-93c1-4fc0-9c3c-587801809ca7e60dc2a1-f33c-4a05-9b50-8e3e8e59762953078507-645f-4861-84be-a89c365b288de60dc2a1-f33c-4a05-9b50-8e3e8e5976290d387c06-c66d-48b9-ac73-b0154758678e
The Takeaway Takeout can be a healthy part of a diabetes-friendly meal plan when you choose dishes that focus on lean proteins and fiber-rich vegetables, while limiting refined carbohydrates. Smart options for Asian cuisines include choosing steamed meat and broccoli with sauce on the side for Chinese food; pairing miso soup with brown rice sushi rolls and a seaweed salad for Japanese food; and ordering a protein-rich bean curry or tandoori chicken and whole-wheat roti for Indian food. For Mediterranean, a Greek souvlaki with a side salad is a nutrient-dense, blood-sugar-stabilizing alternative. For Italian and Mexican cravings, selecting thin-crust, vegetable-loaded pizzas or high-fiber dishes like chili con carne and fajitas can satisfy hunger without significantly spiking blood glucose levels.
Resources We Trust Mayo Clinic: Diabetes Meal Plan RecipesAmerican Diabetes Association: Make Healthy Choices at a Fast-Food RestaurantCleveland Clinic: How to Meal Plan for Type 2 DiabetesHarvard Health Publishing: Guidelines for Healthy Eating With DiabetesdiaTribe: Diabetes Fast Food Guide
Italian: Thin-Crust Vegetable Pizza and Caesar Salad Italian “When we think Italian, we think pizza!” says Shahzadi Devje, RD, CDE, a dietitian in private practice in Toronto. “People with diabetes often steer clear of pizza, concerned that such a choice will not only throw their blood sugars out of whack — but also that it’s also loaded with calories, fat, and salt. These are valid concerns, but it really depends on the crust and the toppings of the pizza you select.” Choose a thin-crust pizza, and get the higher-fiber whole-wheat variety when available. “ Fiber helps slow the rise in blood sugar, helps improve cholesterol levels, and keeps you feeling fuller for longer,” says Devje. “When it comes to selecting toppings, load up on fresh vegetables, which are light in calories and rich in vitamins and minerals.” If an Italian meal doesn’t seem complete without a meat-topped pizza, go for lean skinless chicken instead of higher-sodium pepperoni, meatballs, or sausage, which are generally packed with saturated fat and are less heart-healthy than poultry.e60dc2a1-f33c-4a05-9b50-8e3e8e5976290650cc27-2799-4135-bc28-fd2a6b65da6be60dc2a1-f33c-4a05-9b50-8e3e8e597629fd34ae33-21dc-49dd-824d-1e2c93e0241fe60dc2a1-f33c-4a05-9b50-8e3e8e59762960cd462d-3db9-45be-a9b4-44c5005c33aee60dc2a1-f33c-4a05-9b50-8e3e8e59762915b361ec-6e6a-4419-ba39-d7102f856821 Then pair it with a Caesar salad with dressing on the side. In addition to offering fiber, the vegetables are hydrating , which could help counteract the sodium in the crust and cheese of the pizza.
Indian: Lentil Curry or Tandoori Chicken Indian “When ordering Indian, go with a bean or lentil curry,” says Devje. “Compared with other items on the menu, they are more nutrient dense, have a lower glycemic index , and are higher in fiber, helping to control the spike in your blood sugar and keep you full.” Curries can be prepared very differently from restaurant to restaurant, so ask which bean or lentil curry contains the least amount of oil. If there isn’t a low-oil standout, see if you can have your dish made with less than the usual amount. While some Indian restaurants are strictly vegetarian, others offer meat dishes as well. “If you’re after a meat-based takeout option, choose tandoori chicken with half a whole-wheat roti or naan and a large helping of salad with raita, a yogurt-based dressing,” says Devje. And of course, most Indian entrées come with a hearty helping of rice, so try not to go overboard, as this carbohydrate-rich grain can send your blood sugar levels soaring.e60dc2a1-f33c-4a05-9b50-8e3e8e597629227e6d49-3770-48af-a3ce-89f823513a97